Comparing Nutrients in 500 calories Oil-Roasted PeanutsVS Sunflower Seeds

Weight per 500 calories

Oil-Roasted Peanuts

83.5g

Sunflower Seeds

85.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Oil-Roasted Peanuts or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oil-Roasted Peanuts

17%

73%

10%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Oil-Roasted Peanutsvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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45%44g

Fat

45.4%44g

44 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22.7%7.25g

Saturated Fat

12%3.8g

7.25 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

3.2%0.051g

0.032 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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74%12.6g

Omega 6

116%19.7g

12.6 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.8%12.7g

Carbohydrate

13%17g

12.7 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.8%3.5g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.5 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.092%0.067g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.067 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.067g

Glucose

0.067 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.36g

Sucrose

%2.14g

3.36 gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.6%7.85g

Fiber

19.4%7.36g

7.85 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41.8%23.4g

Protein

31.8%17.8g

23.4 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oil-Roasted Peanutsvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg

Vitamin B1

106%1.27mg

Thiamine

0.071 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.7%0.074mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.074 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72%11.5mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

11.5 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%1mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.6%0.38mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.38 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

100 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.74%0.67mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.67 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.5%5.77mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

5.77 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil-Roasted Peanutsvs Sunflower Seeds

5.1%51mg

Calcium

6.68%66.8mg

51 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49.4%0.44mg

Copper

171%1.54mg

0.44 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.27mg

Iron

56%4.5mg

1.27 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg

Magnesium

66.3%278mg

147 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67%1.54mg

Manganese

72.6%1.67mg

1.54 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.3%331mg

Phosphorus

80.7%565mg

331 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%606mg

Potassium

16.2%552mg

606 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5%2.75μg

Selenium

82.5%45.4μg

2.75 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg

Sodium

0.51%7.7mg

5 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25%2.74mg

Zinc

39%4.3mg

2.74 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.033%1.2g

Water

0.11%4.05g

1.2 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oil-Roasted Peanuts vs Sunflower Seeds:

Oil-Roasted Peanuts no Salt have 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 17.9 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.2 times more Vitamin E than Oil-Roasted Peanuts no Salt.
Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil-Roasted Peanuts vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 16.5 times more Selenium and 1.6 times more Zinc than Oil-Roasted Peanuts no Salt.
Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oil-Roasted Peanuts no Salt have 1.9 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 500 kcal.
Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oil-Roasted PeanutsVS Dry-roasted PeanutsSunflower SeedsVS Dry-roasted PeanutsOil-Roasted PeanutsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Oil-Roasted PeanutsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Oil-Roasted Peanuts or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: